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Squats

Offset Loading for Strength, Size, & Performance

Offset Loading for Strength, Size, & Performance

Offset loading training is one of my favorite strength training techniques not only for eliminating imbalances, asymmetries, and muscle dysfunction, but also for building ridiculous levels of functional strength, hypertrophy, motor control, and core stability. Read more here.

The Best Zercher Squats You’ve Never Done

The Best Zercher Squats You’ve Never Done

The barbell Zercher squat is an incredibly effective lower body exercise.  However it also has its share of downfalls.  Here's how to use kettlebells and landmine stations to improve the effectiveness of this classic strength exercise.  

The Squat Everyone Can & Should Do

The Squat Everyone Can & Should Do

Although I use a variety of squats and lower body drills with my clients particularly eccentric isometrics, there’s one squat variation I tend to use with just about every client due to its simplicity and effectiveness - namely, the front curled squat.

Goblet Squats & Front Racked Squats Made Better

Goblet Squats & Front Racked Squats Made Better

The belt squat is an amazing exercise that crushes the legs and you can make it even better by combining it with front rack kettlebell squats and goblet squats.  Here are multiple variations you can use to induce functional mass in the legs.

The Easiest Foot and Ankle Fix: Bridge the Gap

The Easiest Foot and Ankle Fix: Bridge the Gap

Looking for a quick solution for fixing improper foot and ankle mechanics? Look no further than the “bridge the gap” method. Here’s how to apply it to your favorite single leg movements as well as squats, deadlifts, lunges, and hinges for optimal lower body function.

The Best Trap Bar Modification

The Best Trap Bar Modification

Combining the trap bar with accommodating resistance in the form of band assistance, band resistance, and chains produces some incredibly potent movements particularly when it comes to deadlifts, squats, hinges, lunges, and more.

The Best Lat Pulldowns You’ve Never Done

The Best Lat Pulldowns You’ve Never Done

The squatting lat pulldown is not only one of the most effective upper back and lat exercises for building functional strength and size but it also does wonders for cleaning up pullup and lat pulldown technique. Here’s how to perform them.

The Coolest Strength Equipment You've Never Used

The Coolest Strength Equipment You've Never Used

PurMotion offers some of the most unique and versatile pieces of strength training equipment in the industry. In fact, many of the exercises can’t be replicated with any other training tools. Here’s a review of some of my favorite PurMotion products.

The Best Stability Ball Exercise You’ve Never Done

The Best Stability Ball Exercise You’ve Never Done

The ball-to-the-wall overhead press is one of the most effective and safe shoulder pressing exercises there is. In many ways it’s even safer than the landmine press for overhead athletes. Here’s why it’s so effective and how to progress it.

Eccentric Accentuated Training for Legs

Eccentric Accentuated Training for Legs

Eccentric accentuated training can be a bit tricky when applying it to lower body strength training. Here’s how to apply the bilateral assisted negative accentuated (BANA) 2:1 method to squats, split squats, and lunges for strong and massive legs.

Combine The Trap Bar & Landmine for Functional Strength

Combine The Trap Bar & Landmine for Functional Strength

Two of my favorite strength training tools are the landmine and the trap bar. Here's how to combine both of these awesome and versatile training tools to create some amazing full body exercises.

Squat Form Solved

Squat Form Solved

Want to know why extended eccentric isometrics using 90-degree squat mechanics are so effective for dialing in your squat form? Read this article but be prepared to change your mindset and thought process on what proper squat form entails.

Train Every Movement with Offset Angles

Train Every Movement with Offset Angles

If you're looking for a unique training protocol that not only improves muscle activation and body mechanics but can also be applied to every movement pattern there is, you'll want to give the offset angle training method a try.

Make Kettlebells More Effective

Make Kettlebells More Effective

Kettlebells are one of the best tools for performing a variety of movements including deadlifts, squats, rows, lunges, and more.  Unfortunately the ability to overload the muscles adequately can compromise their effectiveness.  Here's how to resolve that.

The Best Way To Use The Smith Machine

The Best Way To Use The Smith Machine

The Smith machine gets a bad rap in the fitness industry.  In fact, I rarely use it with my athletes.  The one exception to this rule is the bilateral assisted negative accentuated training protocol (BANA) as it's one of the most effective methods there is. 

Fix Your Goblet Squats with RNT

Fix Your Goblet Squats with RNT

Want to fix your squat technique? Try incorporating reactive neuromuscular training (RNT) into your goblet squats. This is one of most simple yet effective methods for grooving proper squat technique and lower body mechanics into your CNS. 

Zercher Squats Made Better

Zercher Squats Made Better

Zercher squats often feel natural and comfortable on the body particularly with lighter loads.  However, once you start moving heavier weights they can be quite uncomfortable.  Here's how to aleviate this problem while also crushing your legs.

The Best Corrective Squat You’ve Never Done

The Best Corrective Squat You’ve Never Done

If you want to improve your squat mechanics and lower body muscle function almost immediately, you'll want to give this longitudinal goblet squat a try immediately.  As an added bonus they're brutally difficult and crush the entire body.

The Best Squat You’ve Never Done

The Best Squat You’ve Never Done

If you're looking for a method that literally forces you to master your squat mechanics and perfect your form, look no further than this no-hands barbell squat protocol.  It can also be used on lunges and good mornings to dial in lower body mechanics.

Make the Landmine Squat Better

Make the Landmine Squat Better

The landmine front squat is a great lower body exercise.  Unfortunately there are several common issues lifters frequently face when performing them.  Here are several unique variations to work around that and make the landmine squat even better.